Ski fitness at home with almost no equipment
You do not need a gym to prepare for the ski season. A step, a resistance band and a backpack you can fill with books or water bottles go a long way.
An example session
This is a general example, not a personal prescription. Warm up for five to eight minutes first: brisk walking or cycling, then leg swings and hip circles.
| Exercise | Work | What it trains |
|---|---|---|
| Split squat, slow lowering | 3 × 8 per leg | Leg strength, braking control |
| Lateral lunge | 3 × 8 per side | Hip strength and mobility |
| Step-down from a stair | 3 × 10 per leg | Knee control on one leg |
| Wall sit | 3 × 40 to 60 s | Holding the ski stance |
| Side plank | 3 × 30 s per side | Trunk stability |
| Skater jumps | 6 × 30 s on, 30 s off | Power, balance, cardio |
How to progress
- Add weight to the backpack for split squats and step-downs.
- Lower more slowly, up to four seconds.
- Hold the wall sit a little longer each week.
- Make the skater jumps longer and land quietly.
How often
Two to three sessions a week, on non-consecutive days, with one cardio session such as running, cycling or swimming. Consistency over six to eight weeks matters more than any single session.
Stop any exercise that causes sharp pain. If you have an injury or a medical condition, ask your doctor before starting.